Blog

PSKC CrossFit - CrossFitMetcon (Time)12 Days Of Christmas Partner Up- You go I go. No sharing of reps. 1. DL (275/185) 2. KB Snatch - 1 ea (53/35) 3. HSPU (scale 1 wall walk) 4. Pull-ups 5. Box Jumps (24/20) 6. TTB 7. Burpee 8. Push-ups 9. Air Squats 10. Wall Ball Shots 11. Sit-Ups 12. KB Thrusters...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)“12 Days Of Christmas” 1. American KB Swing (53/35) 2. KB Clean - Total (53/35) 3. KB Snatch - Total (53/35) 4. Pull-ups/Ring Row 5. Box Jumps (24/20) 6. TTB/K2E/Sit Ups 7. Burpee 8. Push-ups 9. Air squats 10. Wall Ball 11. WB Side to Side Slams 12. Single KB Thruster (53/35) Performed like...

PSKC CrossFit - CrossFitWeightliftingClean and Jerk (Work up to a heavy single)MetconMetcon (AMRAP - Reps)3 min AMRAP * 3 Power Cleans, 3 Front Squats, 3 STO (135/95) * Rest 3 min 3 min AMRAP * 3 Power Cleans, 3 Front Squats, 3 STO (155/105) * Rest 3 min 3 min AMRAP *...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)"Santa's Reindeer" Partner Up with your Favorite Secret Santa Friend! Split Reps as needed, 1 working at a time! 9 Reindeer Rounds 9x Cal Row/Ski/Airdyne 9x Slamball 9x Push Ups 9x Wall Ball Sit Up Passes (9 passes between partner) 9x Goblet Squats 9x Lunges Each Leg 9x Burpees 9x Pull Ups/Ring...

PSKC CrossFit - CrossFitGymnastics20 min to work on pull-up progression. Ring rows - kipping pullups - kipping C2B - Bar MUMetconMetcon (Time)4rds for time 12 C2B Pull-ups 12 HSPUMOD1: regular pull-ups, regular push-ups MOD2: jumping C2B, inclined push-ups...

PSKC CrossFit - CrossFitWeightliftingThruster (Work up to a heavy single)MetconMetcon (AMRAP - Reps)Teams of 3 - AMRAP 25min 100 cal row - 50 Thrusters (75/45) 100cal row - 50 Thrusters (95/65) 100 cal row - 50 Thrusters (135/95) 100 cal row - MAX Thrusters (155/105)Score is total Thrusters...

One of favorite times of the year is here - CHRISTMAS WEEK!! We've got Christmas themed workouts, music, and rumors of "Hammer on a Shelf" all week long. The store will be open all week long to grab some last minute gifts including gift certificates! Here is...

Follow

Get every new post delivered to your Inbox

Join other followers: